25 Healthy Breakfast Meal Prep Ideas
A roundup of 25 dietitian-approved healthy breakfast meal prep ideas. These vegetarian recipes are nutritious, tasty, and perfect for making in advance. Meal prepping your breakfast can help save you tons of time during your busy mornings, while energizing you for the day ahead!
Eating a delicious, balanced breakfast can help set you up for a successful day ahead. A balanced meal – one that contains some fibre-rich carbs, healthy fats, and protein – takes longer to digest and keeps your blood sugar levels steady. This means sustained energy and fullness to ideally get you to your lunch break. I’m sure many of us can agree that this is how we want to feel in the mornings!
If you find yourself scrambling for time in the morning, rushing out the door without eating, you may find yourself in the following scenarios:
- hitting up your local coffee shop for a bagel everyday (and then you’re hungry an hour later!)
- having a growling stomach distract you from work all morning long
- or, over-eating the rest of the day to make up for a lack of breakfast
This is where having breakfast prepared in advance can create a HUGE shift in your morning productivity. These 25 dietitian-approved breakfast meal prep ideas are easy to cook, use simple ingredients, and can all be made in advance. Store them in the fridge for a few days, or make extra portions to keep for longer in the freezer. Either way, they’ll give you something delicious and healthy to start off your day, while saving you time, money, and stress!
What to do if you don’t have time to meal prep one week? It happens! Here are some easy, balanced breakfast ideas that don’t require a recipe:
- Whole grain toast + nut butter + banana + hemp seeds + cinnamon
- Plain Greek yogurt + fruit + cinnamon + nuts/seeds
- Whole grain toast + smashed avocado + a fried egg
Healthy Oatmeal Recipes
Oatmeal is one of my all-time favourite make-ahead breakfasts, not only because it tastes good but because it’s also packed with nutrition. Oats are a whole grain that provide a ton of dietary fibre. The particularly high soluble fibre content of oats helps to slow digestion, increase fullness/satiety, lower cholesterol, and improve blood sugar control. The slowed digestion and satiety component is key when it comes to choosing a breakfast that will keep you full all morning! In addition to fibre, oats are a rich source of essential micronutrients like B-vitamins, vitamin E, manganese, phosphorus, magnesium, copper, iron, zinc, and folate.
Below are some delicious ways to flavour oatmeal! Oatmeal can either be cooked ahead in a large batch and then heated up in portions throughout the week. Or, you can try “overnight oats” or “bircher muesli,” which involve no cooking time at all! You simply mix the ingredients, let them sit for a few hours in the fridge, and you’ve got breakfast ready. Overnight oats can be enjoyed cold as a grab-and-go option in the morning, or you could even pop them in the microwave for something warm.
Overnight oats are the BEST meal prep because they require virtually no cooking. You simply stir all the ingredients together and let it sit overnight in the fridge. While most overnight oat recipes call for rolled oats, this recipe uses steel cut oats! Steel cut oats provide a nice chewy denseness not found in regular oat varieties. Strawberries not in season? Swap them with any fruit of your choice!
Bircher muesli is the original overnight oatmeal! Originally from Switzerland, bircher muesli uses grated apples which provide a lovely sweetness to these oats. While the original recipe uses plain greek yogurt, you can swap that for a non-dairy yogurt if you want to keep this plant-based. Just be sure to add some extra sources of protein (like nuts, seeds, or nut butter) if you do!
Is there anything more comforting than baked oatmeal? This large batch of oats can easily be made ahead and then reheated. This recipe is vegan and can be made nut-free by omitting the pecans, and gluten-free by using GF oats. Not feeling like blueberries or bananas? Simply swap with whatever fruits you desire!
This chocolate orange oatmeal recipe tastes like a comforting bowl of warm chocolate with a burst of orange flavour. All chocolate orange fans – you will love this one! It’s made with antioxidant-rich cacao powder and is a delicious vegan option.
Savoury oats? Yes, you read that right! If you prefer savoury over sweet, you can still reap the health benefits of oatmeal. I love this savoury oat recipe from fellow RD Gena Hamshaw – it’s made with so many delicious ingredients including mushroom, kale, miso, and tahini. It’s vegan, gluten-free, and packed with 14 grams of plant-based protein.
Apple pie oats? Yes please! These oats can be easily modified to fit a number of dietary needs. To add a little extra protein to this recipe, serve with a scoop of nut butter, plain greek yogurt, or a sprinkle of hemp seeds!
A delicious baked oatmeal recipe that sneaks in a decent serving of veggies. Monique includes a great breakdown of how to store and reheat this recipe – it’s perfect for meal prep!
Another delicious overnight oat recipe from my friend and dietitian colleague, Alex. This one is perfect for coffee lovers and is both vegan and gluten-free.
From another good friend and dietitian colleague, Lindsay shares a bunch of overnight oat flavour combinations if you just can’t get enough and need a little more variety. Coming from a dietitian, you know they’re nutritious!
I am loving all the nutrient-dense seeds in this bircher muesli mix! Seeds are high in heart-healthy fats, including omega-3s, plant-based protein, dietary fibre, as well as many vitamins and minerals. This dish is easy to modify and great to make ahead.
Healthy Chia Pudding Recipes
Like overnight oats, chia puddings are a super easy, no-cook, grab-and-go breakfast meal prep option. To make them, you simply mix up the ingredients and pop them in the fridge. A few hours later, this nutritious breakfast option is ready!
Chia seeds are a great source of dietary fibre, omega-3 fatty acids, protein, and minerals like magnesium, calcium, and iron. Like oats, their fibre and protein content will help keep you full in the morning. Adding toppings like additional nuts, seeds, or nut butters can help make this breakfast even more satisfying. Check out some recipes below for different ways to add flavour!
While many chia puddings are made with plant-based milks, I switched things up and used kefir instead! Kefir is a fermented yogurt drink that is rich in probiotics and protein. Paired with the fibre and omega-3s found in chia seeds, this is a super filling and gut-friendly breakfast! Feel free to use any toppings or fruits of choice.
Looking for more chia pudding goodness to give you more flavour variety? Check out these 6 delicious flavour combinations, including ones like banana bread, chai latte, and strawberry cheesecake!
Healthy Breakfast Smoothie Recipes
Are you more of a liquid breakfast type of person? Then perhaps you’ll enjoy these ideas for make-ahead smoothie recipes! Smoothies can be made in advance in 2 ways:
- Prepare large batches of smoothies and pour into ice molds or muffin tins. When you’re ready to have them, place the smoothie molds into your drinking vessel and let them thaw for at least an hour (or overnight).
- OR, place all the smoothie ingredients into little baggies (in individual serving sizes). When you’re ready for the smoothie, all you need to do transfer the ingredients to your blender along with a liquid of choice. Blend together, and your smoothie is ready in minutes!
With taste fatigue being one of the biggest meal prep complaints, these 14 different smoothie flavour combinations should help prevent that! I’m loving all of these ideas and excellent tips for freezing specific ingredients.
Having a go-to green smoothie recipe is always a good idea! I love the balanced nutrition in this one (i.e. addition of a fat and protein source), from dietitian Lindsay Pleskot. She also includes tips for how to store this for meal prep!
Healthy Breakfast Baked Sweet Potato Recipes
Another one of my favourite breakfast meal prep options? Baked sweet potatoes (or yams as us Canadians seem to call them)! You can make a large batch of these in advance and then keep them in the fridge. Take one out in the morning, quickly reheat it in the microwave, and add toppings as desired!
Sweet potatoes are not only delicious, but they’re jam-packed with nutrition too! One medium-sized sweet potato provides 4 grams of dietary fibre (15% of your daily needs). As I’ve mentioned, fibre helps promote all sorts of things – fullness, regularity, gut health, heart health, and even glycemic control. One sweet potato also provides 386% of your daily vitamin A needs, along with other micronutrients like potassium, magnesium, calcium, iron, phosphorus, vitamin B6, E, and C.
See below for some fun sweet potato topping ideas. I personally love doing a scoop of nut butter, plain greek yogurt, and a sprinkle of seeds + cinnamon!
My personal favourite way to enjoy baked sweet potatoes is to pair them with creamy nut butter, and this recipe looks insanely delicious. Make a large batch of the sweet potatoes ahead of time, then reheat in the microwave and serve with toppings before eating!
For more breakfast sweet potato ideas, Emilie has you covered! She includes 5 different recipe options, including both sweet and savoury ones. Keep the baked sweet potatoes separate from the toppings, and combine when ready to eat.
Healthy Egg Breakfast Recipes
Prefer savoury over sweet? Then these make-ahead egg breakfast recipes are for you! I love making both frittatas and egg muffins for meal prep. They’re both awesome ways to get in a ton of veggies in the morning, along with high-quality protein from eggs.
Protein helps to slow digestion and keep you feeling full and satisfied for longer, which is what you want to get you through the mornings! While you can make frittatas or egg muffins without a true recipe (I often just add any veggies or starches that I feel like), check out some of these delicious idea below. Make a large batch, and portion them out for a few days. Or, you can even pop them in the freezer to keep for longer!
This has to be one of my favourite frittatas I’ve ever made! It’s filled with colourful root veggies, like parsnips, purple sweet potatoes, and carrots, along with fresh herbs and crumbled goat cheese for extra flavour. This recipe keeps me full well until lunch time.
Loving this gorgeous frittata from my dietitian friend, Mia! It’s packed with nutritious ingredients for a balanced breakfast that’s perfect for meal prep.
Another delicious frittata recipe from another awesome dietitian friend! This flavour combo is inspired by spinach artichoke dips. A delicious and satisfying way to get in veggies in the morning.
I love this idea for a breakfast casserole dish from one of my favourite bloggers. It’s filled with nutritious veggies and I’m loving the secret layer of roasted sweet potatoes at the bottom – they really round out this meal with all your macronutrients!
These easy breakfast egg muffins are filled with mushrooms, bell peppers, spinach, and gruyere cheese. Another easy way to get veggies in for breakfast! While I love the gruyere addition for flavour, you can always omit it for a dairy-free version.
For more egg muffin varieties, check out this post by Karina! She has 3 more yummy, veggie-filled recipe ideas that you can try. To prevent taste boredom, why not try preparing a couple of these flavour combos at once?!
Healthy Breakfast Burrito Recipes
Another savoury breakfast idea? Freezer breakfast burritos! The recipes below each contain a good source of protein (eggs, black beans, and tofu), lots of veggies, and a source of energizing carbs.
You can make these breakfast burritos in advance, portion them into single servings, wrap in foil, and place them in the freezer. When you want to eat them, simply remove from freezer and either microwave or bake for a quick and easy breakfast.
These delicious vegetarian breakfast burritos are packed with protein from the scrambled eggs and black beans. They’re also a great source of complex carbs and fibre to help keep you full and energize you all morning long!
Another protein- and veggie-packed breakfast burrito recipe. I love all the spices in this one for added flavour! Check out the recipe notes for detailed storage and reheating instructions.
For a vegan breakfast burrito option, check out these ones made with scrambled tofu! Tofu is an awesome plant-based protein, and these burritos are packed with veggie goodness.
More Meal Prep Ideas
- 27 Healthy Make-Ahead Snack Recipes
- 30 Healthy Meal Prep Ideas For Lunch & Dinner
- 25 Meal Prep Component Recipes To Mix & Match
- How To Meal Prep With Eggs
I hope this post has given you tons of easy breakfast meal prep ideas! If you include any of these recipes in your weekly meal prep, let me know in the comments below. Be sure to follow along on Instagram and Pinterest for more nutrition tips and simple, healthy recipe ideas.